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Pea vs Lentil - Health impact and Nutrition Comparison

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Pea
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Lentil

Introduction

We use many legumes very often and even daily. Legumes are truly an ancient food. From the ancient times legumes have been a staple food for many cultures. Two of them that we use not daily but very frequently are the peas and lentils. They are very similar to each other but at the same time very different. The most common use of them is cooking. There are many receipts where we use peas or lentils and they give a unique taste to them.

Nutritional Content Comparison

They both are very useful. If compare them, pea is 3.5 times richer in vitamins. But lentil is 7 times richer in minerals. It is lower in saturated fat and contains less sugar and also it is lower in sodium. The foods are relatively equal in glycemic indexes. They both don’t contain cholesterol. If we compare the macronutrients, lentil contains relatively more protein and more carbohydrates. They contain an equal number of fats. They are very low in calories and contain no fat.

Health Impact

Peas and lentils are perfect legumes to use. They are not only tasty, but also are very useful. They have many health benefits.
Firstly, about the benefits of peas:

  • Stomach cancer preventionx
    A study in Mexico City showed that only 2mg of peas per day can prevent stomach cancer.
  • Anti-aging and strong immune system
    Thanks to the high level of antioxidants in it, it can improve our immune system, give energy to our body and have anti-aging impact.
  • Blood sugar regulation
    It slows down how fast sugars are digested.
  • Heart disease prevention
    It reduces homocysteine levels which cause heart disease.
  • Healthy bones
    It contains Vitamin K which helps to anchor calcium inside the bones.
  • Reduces bad cholesterol
    It helps to reduce the production of triglycerides and VLDL which result bad cholesterol.

Not less benefits have lentils.

  • Lower cholesterol
    Thanks to the high level of soluble fiber, lentils reduce blood cholesterol
  • Heart health
    Lentils contain folate and magnesium, which take a great role in heart health.
  • Digestive health
    Several studies have shown that lentils help prevent digestive disorders.
  • Blood sugar regulation
    As the peas, lentils also stabilize blood sugar level.
  • Increases energy
    Due to its complex carbohydrates, lentils give slow-burning energy.
  • Weight loss
    Studies state that lentil-based diets decrease hypertension and large-artery remodeling.
  • Decreased hypertension

SUMMARY

Peas and lentils both have many useful features and both are likely to be used. It is difficult to differ which one is better and more useful. Pea is richer in vitamins, but on the other hand lentil is relatively richer in minerals. They both are good and both have different features. Every person should choose which one is better for himself/herself due to its features. But as I have already mentioned, they both are likely to be used.

References
https://www.ncbi.nlm.nih.gov/pubmed/24063808
Article author photo Tatevik  Stepanyan
Profession: Food Blogger
Last updated: November 29, 2020

Infographic

Pea vs Lentil infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Pea
1
:
7
Lentil
Contains more Calcium +31.6%
Contains more Iron +126.5%
Contains more Potassium +51.2%
Contains more Copper +42.6%
Contains more Phosphorus +66.7%
Contains less Sodium -60%
Equal in Magnesium - 36
Equal in Zinc - 1.27
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 8% 22% 24% 59% 34% 47% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Contains more Calcium +31.6%
Contains more Iron +126.5%
Contains more Potassium +51.2%
Contains more Copper +42.6%
Contains more Phosphorus +66.7%
Contains less Sodium -60%
Equal in Magnesium - 36
Equal in Zinc - 1.27

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Pea
7
:
3
Lentil
Contains more Vitamin C +2566.7%
Contains more Vitamin A +9462.5%
Contains more Vitamin E +18.2%
Contains more Vitamin B1 +57.4%
Contains more Vitamin B2 +80.8%
Contains more Vitamin B3 +97.2%
Contains more Vitamin K +1358.8%
Contains more Vitamin B5 +513.5%
Contains more Folate +178.5%
Equal in Vitamin B6 - 0.178
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 134% 46% 3% 0% 67% 31% 40% 7% 39% 0% 62% 49%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 1% 3% 0% 43% 17% 20% 39% 42% 0% 5% 136%
Contains more Vitamin C +2566.7%
Contains more Vitamin A +9462.5%
Contains more Vitamin E +18.2%
Contains more Vitamin B1 +57.4%
Contains more Vitamin B2 +80.8%
Contains more Vitamin B3 +97.2%
Contains more Vitamin K +1358.8%
Contains more Vitamin B5 +513.5%
Contains more Folate +178.5%
Equal in Vitamin B6 - 0.178

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Pea
26
Lentil
Mineral Summary Score
31
Pea
48
Lentil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
33%
Pea
54%
Lentil
Carbohydrates
14%
Pea
20%
Lentil
Fats
2%
Pea
2%
Lentil

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pea Lentil
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea Lentil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is cheaper?
Pea
Pea is cheaper (difference - $0.8)
Which food is richer in vitamins?
Pea
Pea is relatively richer in vitamins
Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 3.87g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Pea Lentil Opinion
Calories 81 116 Lentil
Protein 5.42 9.02 Lentil
Fats 0.4 0.38 Pea
Vitamin C 40 1.5 Pea
Carbs 14.45 20.13 Lentil
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 3.33 Lentil
Calcium 25 19 Pea
Potassium 244 369 Lentil
Magnesium 33 36 Lentil
Sugar 5.67 1.8 Lentil
Fiber 5.7 7.9 Lentil
Copper 0.176 0.251 Lentil
Zinc 1.24 1.27 Lentil
Starch
Phosphorus 108 180 Lentil
Sodium 5 2 Lentil
Vitamin A 765 8 Pea
Vitamin E 0.13 0.11 Pea
Vitamin D 0 0
Vitamin B1 0.266 0.169 Pea
Vitamin B2 0.132 0.073 Pea
Vitamin B3 2.09 1.06 Pea
Vitamin B5 0.104 0.638 Lentil
Vitamin B6 0.169 0.178 Lentil
Vitamin B12 0 0
Vitamin K 24.8 1.7 Pea
Folate 65 181 Lentil
Trans Fat 0 0
Saturated Fat 0.071 0.053 Lentil
Monounsaturated Fat 0.035 0.064 Lentil
Polyunsaturated fat 0.187 0.175 Pea
Tryptophan 0.037 0.081 Lentil
Threonine 0.203 0.323 Lentil
Isoleucine 0.195 0.39 Lentil
Leucine 0.323 0.654 Lentil
Lysine 0.317 0.63 Lentil
Methionine 0.082 0.077 Pea
Phenylalanine 0.2 0.445 Lentil
Valine 0.235 0.448 Lentil
Histidine 0.107 0.254 Lentil
Fructose 0.39 Pea

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/nutrients
  2. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.